fri.jpg

Warm Up: 

  • 200m run/row or down and backs 

  • 50 Jump rope 

  • 25 Jumping jacks 

  • 12 standing knee to elbow 

  • 6/6 chainsaw light

Performance: 
5 Rounds: 

  • 2 Weighted Pull ups (Strict)

  • :20 Battle Ropes

  • 3/3 KB Cluster (KB Clean; Squat; Press)

  • 12 Leg Raises over KB

  • Prowler down and back 


E3Mom x 4 (every 3 minutes for 12 minutes)  

  • 10/7 Calories Bike

  • 15 Wall Balls

  • 10 Pull Ups 

Fitness: 4 Rounds: 

  • 25 sit ups 

  • 20 step ups 

  • 15 thruster 

  • 10 superman

  • 5 burpee

-rest 2 minute- 

4 Rounds: 

  • 25 Russian Twist 

  • 20 Lunges 

  • 15 Floor Press 

  • 10 Plank ups 

  • 5 Burpee

-rest 2 minutes- 

4 Rounds:

  • 25 flutter 

  • 20 skaters 

  • 15 ring row 

  • 10 jump squat 

  • 5 burpee 

*scale rounds as needed 

Pump Sesh: 3 sets 

  • 12 DB Curls 

  • 12 Hammer Curls 

  • 12 Overhead TriCep Ext 

  • 12 Ring Rows